Oranges bring vitamin C to a meal in a way that actually tastes good. Beyond the immune-supportive nutrients they carry, their juice makes a bright, no-added-sugar dressing that ties the whole salad together.
Lentils add fiber and plant protein that make this salad genuinely filling. A meal built around lentils tends to keep you satisfied longer than one built around leafy greens alone.
Carrots and greens round out the plate with color and crunch. Together with the lentils, they turn this into a well-balanced lunch instead of just a side dish.
Ingredients:
1½ cups cooked lentils (from dry, or drained canned)
2 carrots, shredded or thinly sliced
2 oranges, peeled and segmented (juice reserved)
3 cups chopped greens
2 tablespoons olive oil
1 tablespoon reserved orange juice (from segmenting)
1 teaspoon Dijon mustard
Salt and black pepper to taste
Instructions:
If cooking lentils from dry, prepare according to package directions until tender, then drain and let cool slightly.
Peel and segment the oranges over a bowl to catch the juice as you work.
In a small bowl, whisk together the olive oil, reserved orange juice, Dijon mustard, salt, and pepper.
In a large bowl, combine the lentils, shredded carrot, and chopped greens.
Add the orange segments and dressing, and toss gently to combine.
Serve chilled or at room temperature.
Notes & Substitutions:
Renal note: Lentils are moderate to high in phosphorus. Reduce to ¼ cup per serving and add extra greens and carrot if you’re managing this. Talk to your RDN before changing ingredients if you have set limits.
Storage: Keeps in the fridge for up to 3 days; the orange segments hold up well, but add any extra greens fresh if making ahead.